Comparing Nutrients in 7 ounces Peaches, canned, heavy syrup, drained VS Cherries, sour, canned, water pack, drained

Macros Ratio

	Protein	Fat	Carbs
Peaches, canned, heavy syrup, drained	3%	2%	95%
Cherries, sour, canned, water pack, drained	6%	4%	90%

Macro Nutrients

	Peaches, canned, heavy syrup, drained	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Energy	4.93% 143kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	28% 36.6g	16% 20.7g	130g per day for Men 19-50 years
Sugars	40% 29g	19% 14g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	9.44% 6.85g	7.64% 5.54g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 11.5g	% 8.3g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 0.02g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	1.84% 1.03g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Peaches, canned, heavy syrup, drained	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.75% 1.24mg	3.22% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.95% 0.048mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2% 0.026mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.47% 18μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.54% 1.4mg	0.66% 0.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.7% 2.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peaches, canned, heavy syrup, drained	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.34% 13.5μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.7% 0.54mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	NA	5.1% 0.12mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.4% 24mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.32% 160g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Peaches, canned, heavy syrup, drained VS Cherries, sour, canned, water pack, drained per 7 oz

Compare the macro and micronutrient content in 7 oz of Peaches, canned, heavy syrup, drained versus 7 oz of Cherries, sour, canned, water pack, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Peaches, canned, heavy syrup, drained vs Cherries, sour, canned, water pack, drained:

• 7 ounces of Peaches, canned, heavy syrup, drained have 2.4 times more Vitamin B3 than Cherries, sour, canned, water pack, drained.
• While 7 oz of Cherries, sour, canned, water pack, drained contain 1.3 times more Vitamin B1, 3.3 times more Vitamin B2, 3.6 times more Vitamin B6 and 3.4 times more Vitamin K than Peaches, canned, heavy syrup, drained.
• 7 ounces of Peaches, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• 7 ounces of Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B3
• Both Peaches, canned, heavy syrup, drained as well as Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Peaches, canned, heavy syrup, drained vs Cherries, sour, canned, water pack, drained:

• 7 oz of Cherries, sour, canned, water pack, drained contain 2.4 times more Iron and 1.3 times more Phosphorus than Peaches, canned, heavy syrup, drained.
• Both Peaches, canned, heavy syrup, drained and Cherries, sour, canned, water pack, drained contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Peaches, canned, heavy syrup, drained lack sufficient amounts of Phosphorus
• Both Peaches, canned, heavy syrup, drained as well as Cherries, sour, canned, water pack, drained lack sufficient amounts of Calcium, Magnesium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Peaches, canned, heavy syrup, drained have 1.7 times more Energy, 1.8 times more Carbohydrate, 2.1 times more Sugars and 1.2 times more Fructose than Cherries, sour, canned, water pack, drained.
• Both Peaches, canned, heavy syrup, drained and Cherries, sour, canned, water pack, drained offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cherries, sour, canned, water pack, drained provide inadequate amounts of Energy
• Both Peaches, canned, heavy syrup, drained as well as Cherries, sour, canned, water pack, drained provide inadequate amounts of Protein in seven ounces.